Ham vs. Tuna — In-Depth Nutrition Comparison
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A recap on differences between ham and tuna
- Ham has more vitamin B1 and zinc; however, tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin D.
- Tuna covers your daily selenium needs 161% more than ham.
- Tuna contains 22 times less sodium than ham. Ham contains 1203mg of sodium, while tuna contains 54mg.
Food varieties used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Fish, tuna, yellowfin, fresh, cooked, dry heat.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +60.9% |
| Contains more CopperCopper | +83.7% |
| Contains more ZincZinc | +540% |
| Contains more ManganeseManganese | +315.4% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +83.6% |
| Contains more PhosphorusPhosphorus | +69.9% |
| Contains less SodiumSodium | -95.5% |
| Contains more SeleniumSelenium | +454.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +462.7% |
| Contains more Vitamin B2Vitamin B2 | +47.4% |
| Contains more Vitamin B5Vitamin B5 | +20.7% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16% |
| Contains more Vitamin DVitamin D | +150% |
| Contains more Vitamin B3Vitamin B3 | +448.6% |
| Contains more Vitamin B6Vitamin B6 | +159.5% |
| Contains more Vitamin B12Vitamin B12 | +261.5% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +837.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +241.4% |
| Contains more ProteinProtein | +39.3% |
~equal in
Water
~68.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1798.6% |
| Contains more Poly. FatPolyunsaturated fat | +208.6% |
| Contains less Sat. FatSaturated fat | -88.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 19.5µg | 108.2µg | 161% |
| Vitamin B3 | 4.023mg | 22.07mg | 113% |
| Vitamin B12 | 0.65µg | 2.35µg | 71% |
| Vitamin B1 | 0.754mg | 0.134mg | 52% |
| Sodium | 1203mg | 54mg | 50% |
| Vitamin B6 | 0.4mg | 1.038mg | 49% |
| Zinc | 2.88mg | 0.45mg | 22% |
| Phosphorus | 196mg | 333mg | 20% |
| Protein | 20.93g | 29.15g | 16% |
| Fats | 5.53g | 0.59g | 8% |
| Magnesium | 14mg | 42mg | 7% |
| Potassium | 287mg | 527mg | 7% |
| Iron | 1.48mg | 0.92mg | 7% |
| Saturated fat | 1.81g | 0.205g | 7% |
| Vitamin D | 32IU | 82IU | 6% |
| Vitamin D | 0.8µg | 2µg | 6% |
| Monounsaturated fat | 2.62g | 0.138g | 6% |
| Vitamin B2 | 0.202mg | 0.137mg | 5% |
| Copper | 0.079mg | 0.043mg | 4% |
| Cholesterol | 53mg | 47mg | 2% |
| Vitamin A | 0µg | 22µg | 2% |
| Manganese | 0.054mg | 0.013mg | 2% |
| Polyunsaturated fat | 0.54g | 0.175g | 2% |
| Choline | 85.1mg | 77.6mg | 1% |
| Calories | 145kcal | 130kcal | 1% |
| Vitamin B5 | 0.403mg | 0.334mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Calcium | 8mg | 4mg | 0% |
| Vitamin E | 0.25mg | 0.29mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Folate | 3µg | 2µg | 0% |
| Trans fat | 0.02g | N/A | |
| Tryptophan | 0.251mg | 0.313mg | 0% |
| Threonine | 0.931mg | 1.224mg | 0% |
| Isoleucine | 0.918mg | 1.287mg | 0% |
| Leucine | 1.661mg | 2.27mg | 0% |
| Lysine | 1.775mg | 2.565mg | 0% |
| Methionine | 0.553mg | 0.827mg | 0% |
| Phenylalanine | 0.904mg | 1.091mg | 0% |
| Valine | 0.908mg | 1.438mg | 0% |
| Histidine | 0.75mg | 0.822mg | 0% |
| Omega-3 - EPA | 0g | 0.015g | N/A |
| Omega-3 - DHA | 0g | 0.105g | N/A |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
86%
Minerals Daily Need Coverage Score
55%
88%
Comparison summary
Which food is lower in Cholesterol?
Tuna is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Tuna contains less Sodium (difference - 1149mg)
Which food is lower in Saturated fat?
Tuna is lower in Saturated fat (difference - 1.605g)
Which food is cheaper?
Tuna is cheaper (difference - $0.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.